If you want to be one of those people that can stay calm in any situation, how you reset your nervous system is actually one of the most important skills you can learn.

I used to constantly react to everything and it made me super stressed.

But after years of building businesses alongside thousands of entrepreneurs, I have noticed something, which is the ones that win are not the smartest.

It's the ones that are able to stay grounded when

shiots hits the fan. So these are six of my tools I've used to master my nervous system and start my days with intention. The biggest and most effective ways to be calm is through your breathing. When you control your breath, you can control your state. I know that monitor your breathing sounds basic, but it is not. It's just that a lot of people are doing it wrong. And I will tell you guys, like, I'm the biggest skeptic of this shit when people are like, you just need to breathe.

I was like, I'm the biggest skeptic of this shit. When people are like,

you just need to breathe. I was like, shut the fuck up. I am breathing. I'd be dead if I wasn't. Like, I was like, please don't tell me this shit. This is dumb as fuck. And then I did it. I was like, You're dumbest. They're not. Most people wait until they're anxious to start breathing exercises.

But by then, your system is already

hijacked. So I use breathwork like a reset button throughout the day. Between calls, mid-afternoon,

I'll take five minutes and just breathe. I do the pattern of like four seconds in, hold for four,

eight seconds out. What this does is controlling your breathing, activates your parasympathetic

nervous system, increases your vagal tone, which directly counters the stress response. Now, the extended exhale is key because it signals to your body that you're safe, which lowers your heart rate and blood pressure. And it's a fairly simple practice. So I just look up on my Spotify, a metronome 60 beats per minute. And that's like, okay, 15 minutes, and then I'm like, boom, I go go it even happens when like I wake up in the middle of the night from a nightmare or a stressful thought and I'll do it and it'll help me reset so I can fall back asleep faster and the cool thing with this one is that you actually feel it working in real time you become less tense your jaw will often release a huge thing I notice is that within like two to three minutes of doing it, I start yawning, which means it's really working because it's like, oh, it's safe enough to relax now. If you want to start doing this, the goal isn't to never feel pressure as a human. The goal is to teach your system how to come back from it faster. And so what you'll notice is as you start to learn this and as it really becomes second nature to you, you'll start using it when you feel stressed to regulate yourself. You'll just start breathing deeply and slowly because you know it will regulate you. You taught your body that skill. So how can you use this? The next time that you find yourself feeling tense or scattered, stop what you're doing and just do this for 60 seconds. And I promise you if you do it consistently, even just once or twice a day, you will notice that stressful moments start to dissipate faster because stress is really just a feeling in the body. Like, how do you know your stress? You feel something in your body. If you can change that through something that's not your mind, but it's through your body, then that's great because it's like now you've given yourself time to also change your mind.

I wouldn't be so caught up and sticking to some perfect routine or doing it in some way that stresses you out more. Do what works for you and find a time, a place, or practice that feels easy. Because it feels easier and keep doing it. If you keep doing it, you're going to get results. The next up is meditation. I know what you're thinking, but I'm going to just tell you guys right now.

Probably wouldn't have guessed this, but I'm not a meditation guru. I've only been meditating for like five months now, and I've had great results with the practice. I've meditated in the past and done it consistently at different times in my life, but recently I picked it out back up again. And I started meditating because I would wake up with a sense of urgency because I have very full days most of the time and so it'll create somewhat of like participatory anxiety knowing that you have like a very full day with a lot of different variants and activities and time and so how do you kind of get ahead of that and stay more present in the moment and so I said okay well I don't want my day to rule me. I don't want this like the busyness of my life to rule how I feel when I wake up. I kind of get ahead of that and stay more present in the moment. And so I said, okay, well, I don't want my day to rule me. I don't want this, like, the busyness of my life to rule

how I feel when I wake up. I kind of feel like what it is is like I wake up and I'm in that more elevated state, which is natural because the two hours before you wake up, you start raising your cortisol level so that you will wake up. But sometimes it elevates even more because you have other stressful things. Your body's under more chronic stress. What I start doing is the first thing I do when I wake up is I just start meditating. For me,

what that means meditating is that I have an app where I will pick a meditation. For the first three

months, I did about 30 to 40 minutes a day. And now I'm doing like 10 minutes a day because I feel

like I've gotten experienced enough that I can get into that state in a faster, like much quicker than I would in the beginning.

Now, it was not easy. I would say like the first month, I don't even think I did it right, but I thought about what I wanted long term.

I was like, I really want to learn how to do this and do it in a way that's good.

And so what I realized through doing it is like, it's not something that you're going to see the results from immediate.

And I think like you can feel calm immediately, but it's really something that is to train your brain to slow down and your body to slow down in moments where it wants to speed up. And so for me, when I realized like what's the pinnacle point of my day, it's when I wake up in the morning. It's like immediate get out of bed, go, go, go. And I was like, oh, I don't like that.

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